How to work with your body to improve your metabolism, increase your energy and harness your sweet tooth.

1. Using Fat for Fuel:
How to work with your body to improve your metabolism,
increase your energy and harness your sweet tooth

2. First a few questions
• Anyone ever complain about low
energy?
http://artofeloquence.com/praise-thank-you/

3. First a few questions
• Anyone ever been on a diet?
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4. First a few questions
• Anyone ever experience a
love/hate relationship with
sugar (or refined starch)?

5. …And who already knows what they should be eating?

6. What we would like to believe
KNOWLEDGE BEHAVIOR
http://www.peaceloveandprettythings.com/

7. What we know
KNOWLEDGE BEHAVIOR

8. How your body metabolizes energy influences everything
• Factors that impact
energy metabolism
• Body composition
• Fitness
• Food
• Stress

9. Wide range of insulin sensitivity
Insulin Insulin
Sensitive Resistant
http://blog.westfield.com.au/

10. Why is elevated insulin an issue?
• Elevated insulin indicates
your body is not burning
fuel effectively
• The body is more likely to
preferentially store
visceral fat

11. Wide range of insulin sensitivity:
Influenced by both genetic and environmental factors
Physical Overeating &
movement fat weight gain
Adequate Stress
rest/sleep Insulin Insulin
Effective
Sensitive Resistant Reproductive
Hormones
glucose Menstrual cycle
metabolism Pregnancy
Breastfeeding
Increases use Menopause
of fat for fuel
http://blog.westfield.com.au/

12. Weight and Body Image
• Skinny is not the same as
healthy

13. Weight and Body Image
• Most pictures you see in
advertisements and
magazines have been
“photo-shopped”

14. Don’t give your power to the scale!
• Muscle is heavier than fat
tissue
• Muscle gives your body
shape and form
• Muscle gives you strength
and stamina to engage in
the tasks of your day

15. Don’t give your power to the scale!
• The scale is a crude tool
unable to discriminate
between lean body mass
and body fat

16. What about physical activity

17. More than Calories Burned
• Physical activity is
associated
• Improved focus, memory
• Enhanced energy, stamina
• Enhanced stress
management
• Less visceral fat
• More effective use of
glucose and fat for fuel 24
hours a day
The Juvenile Obesity Epidemic: Is Physical Activity Relevant. GSSI 16(2) c 2003

18. More than Calories Burned
• Greater activity is associated with greater insulin sensitivity
• Physical activity improves insulin sensitivity 10-60%
• Bulk of the benefit in first 20 minutes
• Benefits are acute
• Insulin sensitivity returns to baseline within 60 hours
60
40
20
0
Su Mo Tu We Th Fr Sa Su
DAYS
The Juvenile Obesity Epidemic: Is Physical Activity Relevant. GSSI 16(2) c 2003

19. How you exercise matters:
What fuel are you burning? (1 hour activity)
1200
1000
800
CALORIES
600 Glucose
Fat
400
200
0
6 mm (10 mph) 12 mm (5 mph) 15 mm (4 mph)

20. Enough Physical Activity
•Most days of the week
•Minimum 20 minutes
•Move with purpose
John J. Ratey. Spark: The Revolutionary New Science of Exercise and the Brain ©2008

21. What about food?
We enjoy an abundant food supply

22. …We also navigate an adulterated food supply

23. “Guiding Stars” Supermarket Nutrition
Navigation System
Percent of foods with 1-3 stars
100
90
80
70
60
50
40
30
20
10
0
total produce cereals seafood meat dairy soups deli
items
27,000 foods surveyed
Hannaford Markets, 2006
http://www.hannaford.com/Contents/Healthy_Living/Guiding_Stars/gs_faq.shtml

24. What are we eating?
Copyright © 10/7/05 Los Angeles Times

25. What are families eating?
North Carolina, USA
Menzel and DiAluisio. Hungry Planet: What the World Eats. © 2005

26. What are families eating?
California, USA

27. What are families eating?
Guatemala
Menzel and DiAluisio. Hungry Planet: What the World Eats. C 2005.

28. Is food cost driving food choices?
Cost of food 1985-2000
Soft Drinks
Fats/Oils
Eggs
Sugar/Sweets
Poultry
% Increase Red Meat
Dairy
Cereal/Bakery
Fish
Fr and Veg
Fr. Fruit and Veg
0 50 100 150
USDA Data 2002

29. How Much Does 100 Calories Cost?
90
Soda
80
70 Bread
• Cost in cents
60 Potato
chips
50
Cookies
• September/2011 food costs
40
Licorice
30
• The USDA farm bill 20
Orange
subsidizes specific
commodities in our food 10 Apple
supply
0 Carrots
100 Calories

30. Why do we
eat what
we do?

31. Food
• Food Composition
• Food Distribution
• How much is enough

32. The energy nutrients in foods
• Carbohydrate
• Protein
• Fat

33. There is no one right way to eat
* *
0
-5
-10
Weight loss (lbs)
Eating a high CHO diet
-15
Eating a lower CHO diet
-20
-25
Insulin Insulin
Sensitive Resistant
Pittas, A. et al. Diabetes Care 28 (12): December 2005

34. What else contributes to insulin resistance?
Type of carbohydrate
Glucose  Sugars
Intolerance
 Refined starches
Excessive Excessive calories
carbohydrate
--------
Insulin Fatty liver
Not feeling  alcohol
satisfied  sugar
 refined starch
Lack of activity
Not Stress
Using
Carbs, Cravin burning Certain medications
g Carbs fat for fuel

35. What is too much stress?
• Everyday expectations that overwhelm
• Time demands
• Multiple priorities
• Societal norms/ competition
• Transitions
• Physical stress
• Injury/ Illness
• Pregnancy/lactation/menopause
• Sensory intolerance
• Poor diet
• Physiological stress
• Lack of sleep
• Pharmacological agents
• Substance abuse

36. The balance of carbohydrate, protein and fat in the diet:
How long do you want to feel satisfied?
Refined
Starch/ Beans/Legumes
Sugar Vegetables/Fruit Protein + Protein/Carbohydrate
Whole Grains Carbohydrate + Fat
BLOOD GLUCOSE
0 1 2 3 4 5
TIME AFTER EATING (hours)

37. What balance of protein, carbohydrate and fat
is right for you?

38. How Much Is Enough?
Starving Just Enough Full Stuffed
Still Hungry Satisfied Overfull

39. Is your hunger gone?

40. Food Choices Away From Home

41. Calories on the Menu
Crispy Calimari w/ vegetables
Pork Milanese
Personal Meat Lover's Pizza
2/10
Chicken Strips w/ fries and… “fast food”
Large Tuna Melt
Fat Kcal
Sunrise Quesadilla…
Calories
Smokin' Q 3 Pack Burger w/…
Granny's Country Omelet
Jalapeno Smokehouse Bacon…
Ribs and More Ribs
0 500 1000 1500 2000 2500
http://www.nowpublic.com/health/forbes-top-10-most-fattening-chain-restaurant-meals-calorie-menu

42. 30% of all Calories consumed as snacks
Map for
convenience stores
in LA

43. Daily Intake of Food
All Americans age 2 and older
Added Fats (gm)
45
Calories 40
35
30
25
Home 20
15
Restaurant Added Fats
10
Fast Food 5
School 0
Other
USDA: Table 1—Daily intake of food at home and away from home NHANES 2003-4

44. Daily Intake of Food
All Americans age 2 and older
Added Sugar (tsp)
Calories 16
14
12
10
Home 8
Restaurant 6
4 Added Sugar
Fast Food 2
School 0
Other
USDA: Table 1—Daily intake of food at home and away from home NHANES 2003-4

45. And what
about that
sweet tooth?

46. About that sweet tooth…
Too often food is a form of entertainment
or self soothing, not connected to hunger or
energy needs

47. Learn how to eat sweets…
without sliding down the slippery slope
Make sure it is delicious!
Plan your treat after a strong
protein meal
 Explore how much is enough
 Determine how often you can
handle a treat

48. THE GOAL: Eat in a way that allows your body to
effectively use both glucose and fat for fuel
no matter where you are or what you are doing

49. It is not where you eat, it is what you eat when you get there!

50. Using Fat for Fuel
Thank you
Bonnie Y. Modugno, MS, RD
www.muchmorethanfood.com
#MMTF